So what’s the best way to target it? Gaddour recommends the teardrop tapdance, shown in the video above.

It requires you to maintain a quarter squat position with one leg, while you tap your other foot in all directions around your body for 1 to 2 minutes. The inner quad muscle on your steady leg must stabilize against the movement the entire time, explains Gaddour. You should quickly feel the burn in your VMO and even your glutes.